WOD

Tuesday 09/02/16

A) Weighted Ring Dip 5-5-5-5-5

B) 40-30-20 reps for time of:

Wall Balls 9/6kg, 10/9 ft

Toes to Bar

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Monday 08/02/16

A) Push Jerk 5-5-5-5-5

B) 3 rounds for max reps:
1 min Push-ups
1 min Medicine Ball Clean 9/6kg
1 min Row (calories)
1 min Deadlift 62/43kg
1 min Pistols (alternating legs)
Rest 1 min

RobForte_floater2 (1)

Saturday 06/02/16

A) Clean & Jerk 1 RM

B) 3 rounds for time of:
Run 400m
10 Clean & Jerks 62/43kg

camille

Friday 05/02/16

A) Thruster 2-2-2-2-2-2-2

B) CrossFit Games Open 15.5

27-21-15-9 reps for time of:
Row (calories)
Thruster 43/30kg

crossfit-thrusters

Thursday 04/02/16

A) Back Squat 3-3-3-3-3-3-3

B) AMRAP 12 min:

2 Rope Climbs, 15 ft (Legless for Advanced)

15 Dumbbell Squat Cleans 20/15kg

male-hands-burpee

Wednesday 03/02/16

A) Bench Press 5-5-5-5-5

B) CrossFit Games Open 15.1

AMRAP 9 min:
15 Toes to Bar
10 Deadlifts 52/35kg
5 Power Snatch 52/35kg

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Tuesday 02/02/16

A) Overhead Squat 5-5-5-5-5

B) CrossFit Games Open 11.4

As many rounds as possible in 10 mins of:
60 Bar Facing Burpees
30 Overhead Squats 55/40kg
10 Muscle Ups

Pat-Barber-Taz-OHS

Monday 01/02/16

The “Open Test” for time!

50 Wall Balls 9/6 kg
50 Double Unders
40 Box Jumps 24/20″
40 Toes to Bar
30 Burpees
30 Chest to Bar Pull-ups
20 Squat Cleans 65/45kg
20 Jerks 65/45kg
10 Snatches 65/45kg
10 Muscle-ups

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Saturday 30/01/16

A) Deadlift 3-3-3-3-3

B) “Ralph”
4 rounds for time of:
8 Deadlifts 113/80kg
16 Burpees
3 Rope Climbs, 15 ft
Run 600m

Hero_Ralph2

In memory of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, who was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

Friday 29/01/16

A) Shoulder Press 5-5-5-5-5

B) CrossFit Games Open 15.3

As many rounds as possible in 14 mins of:
7 Muscle-ups
50 Wall Balls 9/6kg, 10/9 ft
100 Double Unders

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Lawson, NSW 2783
Sam 0438 780 673
info@midmountainscrossfit.com